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Chest · Dumbbell
Dumbbell Hex Press
Dumbbell Hex Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and forearms assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Anterior Deltoids
- Forearms · Forearm Flexors, Forearm Extensors
How to do Dumbbell Hex Press
- Lie on a flat bench with your feet firmly on the floor. Hold two dumbbells together above the center of your chest with your palms facing each other and your elbows bent.
- Press the dumbbells upward while squeezing them firmly together until your arms are extended.
- Pause briefly at the top while keeping the dumbbells pressed together and your chest engaged.
- Bend your elbows and lower the dumbbells toward your chest with control, then repeat for the desired number of repetitions.
Form tips
- Keep your elbows close to your torso as you lower the dumbbells.
- Focus on squeezing your chest as you press the dumbbells upward.
- Lower the dumbbells slowly without bouncing them against your chest.
- Inhale as you lower the dumbbells and exhale as you press them upward.
Dumbbell Hex Press alternatives
More pectorals exercises
Dumbbell Hex Press FAQ
What muscles does Dumbbell Hex Press work?
Dumbbell Hex Press mainly works the pectorals in the chest (Pectoralis Major and Triceps Brachii). The shoulders and forearms work as secondary muscles.
What equipment do you need for Dumbbell Hex Press?
You need a dumbbell.
How many sets and reps of Dumbbell Hex Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Hex Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Hex Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Hex Press?
Other exercises for the pectorals include Plate Press, Band Bench Press, Smith Machine Press Flat and Barbell Spoto Press.
For developers
Use Dumbbell Hex Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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